Wellness@Work: How to shop at the grocery store like a dietitian 

By By LeAnne Bolton, M.S., RDN 
USA Health Mitchell Cancer Institute

You’ve either set the goal to eat healthier or your provider recommended some changes in your diet, but where do you begin? And when you go to the grocery store, it’s so easy to be overwhelmed with fat-free this, low-calorie that, which may sound helpful, but is it?

When you take the first step to making healthy changes, it’s important to have a plan. Visiting the grocery store is no different. Here are my tips on how to navigate the aisles with nutrition in mind:

Before you go to the store: Do an inventory of what you need, plan your meals for the week, write out your grocery list, and eat a snack. Don’t go grocery shopping on an empty stomach! 

Make a list. This helps you remember what you need and how much. If you stick to it, having a list can help you save money, eliminate waste, and avoid impulse buys. 

Organize your list. Break your list into categories, such as produce, meat/seafood, dairy, frozen goods, and shelf stable/dried goods. If you frequent the same store, arrange your list according to how you walk through it. 

Understand nutrition labels. If you’re preparing recipes, it’s important to understand the number of servings and serving sizes. If you’re conscious of calories, 2,000 calories a day is a general guide.

Understand the nutrients on the labels. Take a closer look at labels with this in mind. Get less saturated fat, sodium and added sugars. Get more dietary fiber, vitamin D, calcium, iron and potassium.

Pay attention to unit prices. Taking the price per ounce, pound, etc., into account can help you determine which is the better value, or just select the cheaper option if that is your goal. 

How to pick fruits: Eating fruit is a great way to get something sweet that’s also natural and good for you. Here are some tips on selecting and storing them:   

• Apples: Pick well-colored, firm fruit with a pleasant smell. Store in the fridge in a plastic bag for up to three weeks. Avoid peeling them. The skin contains half an apple’s fiber! 
• Bananas: Select bright, firm fruit with a slight green color on the stem and tip. At peak ripeness, brown specks appear. Store at room temperature until ripe. They will lose flavor if stored in the fridge. 
• Blueberries, raspberries and strawberries: Choose bright, plump berries with good, uniform color and a dry, clean appearance, or buy frozen. Store fresh berries in the fridge (up to three days for raspberries and strawberries, up to two weeks for blueberries). 
• Grapes: Search for well-colored, plump fruits attached to pliable stems. Store in the fridge for up to one week. Frozen grapes make a delicious summertime snack. 

Navigate fresh produce. Knowing how to choose the right vegetables — or even getting enough in your diet — can feel overwhelming. Follow these tips for getting value and nutrition:   

• Choose non-starchy vegetables like broccoli, cauliflower, carrots and greens (kale, collards and spinach). 
• If you want to spend less time cooking, include easy options like cherry tomatoes, cucumbers and baby carrots tossed into ready-made salad mixes or eaten alone. 
• Bell peppers, onions, zucchini and squash all freeze well (chopped first) and go great in a stir fry or fajitas.  
• Sweet potatoes, spaghetti squash, butternut squash and cabbage all have a long shelf life.  

Frozen vs. canned vegetables: These can be healthy options too. Choose frozen without sauces or seasonings. Look for low sodium or no-salt canned selections. 

How to choose beans: All beans are nutritional powerhouses, but some are packed with more nutrition than others. Cooked lentils offer the highest daily values of fiber, iron and protein, but soybeans, chickpeas, navy beans, pinto beans, black-eyed peas and lima beans are close behind. 

Selecting better cereals: Look for 100% whole-grain cereals over those that contain a portion of whole grains. Choose brands that minimize added sugars and contain unprocessed fiber, like wheat bran.

Tips for picking yogurt: Yogurt seems like a healthy option, and it can be! Just be vigilant about checking the ingredients. They should include milk, the bacterial cultures used to turn milk into yogurt, and not much else. Avoid those with sugars listed near the top of the ingredients. 

How to buy bread: The more “whole” bread is, the better, as in 100% whole wheat or whole grain. “Enriched” breads still include refined (more processed) ingredients. Stay away from those, as well as breads that contain more salt and sugar.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.